Monday, January 1, 2018

A.

10 TRX Rows
10 Squats
5 Inchworms
10 Sit Ups
x2-3

B. (10 min)
E :30 x5
1. 6 Goblet or 2KB Front Squats
2. 6 2KB Shoulder Press
3. 6 One Arm Bent Over Row R
4. 6 One Arm Bent Over Row L

* go very heavy.

C. (8 min)
"Crazy 8's"
AMRAP 8
8 Wall Balls
8 Burpees

D. (6 min)
30:15x3
In and Outs
Russian Twist
Active Plank

Friday, December 29, 2017 and Saturday, December 30, 2017

A.

8 Iron Cross
8 Squats
8 Sit Ups
8 Lunges
8 Push Ups
x2

B.
45:15x3
KB Bent Over Row
Tactical Lunges
Farmer's Hold
Sprawls
2KB Swings
Rest

C.
21-15-9
KB Swings
KB Squats
V-Ups

Tuesday, December 26, 2017

A.

1 Length:
High Knees
High Heels
High Kicks
Bear Crawl

1 Round:
6-10  Push Ups
10 Squats
15 Superman
10 Hollow Rocks

B.
"12 Days of Christmas"

This workout is done like the song "12 Days of Christmas." The format goes: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, and so on until you have done 12-11-10-9-8-7-6-5-4-3-2-1.

Complete the workout as fast as possible.

1. Manmaker
2. DB Snatch (ps)
3. Goblet Squats
4. Push Ups
5. DB/KB Thrusters
6. Sit Ups
7. Toe to Bar or Hanging Knee Raise
8. KB Swings
9. Burpees
10. Wall Balls
11. Pull Ups
12. Goblet Lunges

*35 minute time cap. 

Thursday, December 28, 2017

A.

5 Inchworm Push Ups
10 Hollow Rocks
15 Squats
10 Superman Stars
x2

B. (10 min)
30:15x5
Alternating DB Snatch
DB Russian Twist
Jump Lunges

C. (15 min)
For time:
25 Burpees
30 DB Thrusters
3x [5 Manmakers + 10 DB FR Squats + 15 Tuck Ups]
20 DB Thrusters
15 Burpees

We did this workout on Saturday, September 2, 2017. 

Saturday, December 23, 2017

Thursday, December 21, 2018

Monday, December 18, 2017

Saturday, December 16, 2017

A.

2x10, light KB:
Swings
Press
Good Morning
Squat
Russian Twist (ps)

B.
5 RFT:7 KB Swings
7 KB Thrusters
7 KB Burpee to High Pull
7 KB Jump Squats
7 KB Swings
30 sec Rest

*5 burpees if you put down the KB
*KB must be heavy

C.
45:15 x3TRX Rows
KB Lunges
Sit Ups
Wall Balls

We did this workout on Thursday, April 20, 2017.

Thursday, December 14, 2017

A. (8 min)

8 Squats
8 Sit Ups
8 TRX Rows
8 ps Side Hip Raises
8 Jump Lunges
x2

B. (15 min)
2 min on 1 min off x5
40 Russian Swings
Max reps DB Push Press in time remaining

B. (10 min)
AMRAP 7
7 Push Ups
7 Box Jumps
7 V-Ups

C. (5 min)
5 RFT
10 Pull Ups
10 Goblet Squats

Monday, December 10, 2017

A. (5-10 min)

10 Samson Lunges
8 Inchworm Push Ups
10 Squats
5 Downward Dog to Upward Dog
15 Tuck Ups
x1

B. (15 min)
5 Rounds of 30 sec on 30 sec of:
Burpees
Wall Balls
TRX Rows

C. (15 min)
21-18-15-12-9-6-3 reps for time of:
KB Swings
KB Push Press
KB Lunges

We did this workout on July 21, 2017.

Saturday, December 9, 2017

A.

10 Squats
10 Superman Stars
8 ps Reach Unders
10 Sit Ups

8 Sprawls
x2

B.
"The Seven"
7 RFT:
7 Push Ups
7 2KB Thrusters
7 V-Sit Ups
7 2KB Squat Cleans
7 Burpees
7 2KB Swings
7 TRX Rows
We did this workout on Thursday, July 6, 2017.

Thursday, December 7, 2017

A.
Arm Swings
Hip Circles
Bootstraps
Squats
30 sec Plank

10x:
2 Hand Swing
Alternating Swing
2 Hand Clean L
2 Hand Clean R
Push Press L
Push Press R

B.
30:0x3
Russian Swing
Alternating Swimg
Clean L
Thruster
Clean R
DBU Lunge
Good Morning
Push Press L
Full Swing
Push Press R
Rest

C.
45:15x3
KB Jump Squats
Pull Ups
Russian Twist

Tuesday, December 5, 2017

A. (10 min)
10 Samson Lunges
15 Tuck Ups
10 Squats
10 Sprawls
10 Sit Ups
x2

B. (10 min)
30:15x5
Jump Lunges
TRX Rows
V-Ups

C.
3 RFT:
25 Wall Balls
20 KB Swings
15 Cal Row
10 Burpees
5 Inchworm Push Ups

Monday, December 4, 2017

A.

10 Superman Swims
10 Squats
10 TRX Rows
10 Hollow Rocks
5 Reverse Crunch to Straddle
x2

B.
50:10 x3
2KB Overhead Hold
Hollow Hold
2KB Front Squat
Pull Ups
Rest

C.
5 Rounds for Time:
5 Manmakers
10 Step Ups

Saturday, December 2, 2017

A.  2x8. light KB:
Squats
Russian Swings
Press/Push Press
Lunges
Russian Twist

B.
AMRAP 14 Partner
10 2KB Thrusters
10 OH Walking Lunges
5 Burpees

Alternate complete rounds with a partner.

C.
AMRAP 8 Ladder:
Jump Squat
Hand Release Push Up
KBS

Thursday, December 30, 2017

A. (10 min)

8 Lunges
8 Sit Ups
8 Squats
8 Tuck Ups
x3

B. (12 min)
EM0M x4
Minute 1: 4-6 Jump Assisted Negative Pull Ups
Minute 2: 15 KB Swings
Minute 3: 4-6 Inchworm Push Ups

C. (12 min)
AMRAP 12
10 Step Ups
10 Thrusters
10 Renegade Row
10 Walking Lunges
10 Burpees
10 V-Ups

Tuesday, November 28, 2017

A. (10 min)
10 Supermans
10 Lunges
10 Sit Ups
10 Squats
10
x3

B. (16 min)
40:20x4

Lunge to DBU Press

2KB Swing
Wall Balls

KB Russian Twist 

C. (8 min)
3 Rounds of:1:00 Plank
:30 Side Plank x2
1 min rest

D.

Max 2KB Thrusters in 2 min

Monday, November 27

A. 

3 ps Clock Lunges
5 Inchworm
10 Jump Squats
10 Hollow Rocks
10 TRX Rows
X2

B. (14 min)
AMRAP 4 x3
3 ps DB Snatch
6 Push Ups
9 DB Thrusters

1 min rest between AMRAPs

C.
6 RFT3 DBU Fwd Lunge Squat Bkwd Lunge
12 KBS
6 KB Squat Cleans
12 Tuck Ups

Saturday, November 25, 2017

A.

10 Squats
10 TRX Rows
10 ps Side Plank Dips
10 Sprawls
10 KB Deadlift
10 Reverse Crunch to Straddle
x2

B.
3 min on, 2 min off.
Complete the required reps for the first exercise, and then as many reps as possible of the second one in the time remaining.

1. 40 Russian Swings / Pull Ups
2. 25 Thrusters / Burpees
3. 20 ps Reengade Row / Sit Ups
4. 50 Jump Squats / Inchworm Push Ups

C.
Body Line Drills
60:00x1
Side Plank L
Plank
Side Plank R
Reverse Plank
Superman
Hollow Hold

Thursday, November 23, 2017

A.

2 Rounds:
8 Squats
8 ps Reach Unders
5 ps One Leg BW Deadlift
8 Hand Release Push Ups
8 TRX Rows
8 Sprawls

B. (14 min)
60:00x3
2KB Suitcase Deadlift
Push Ups
KB Swings
Burpees
1 min rest between rounds.

C.
AMRAP 15
25 Wall Balls
25 DB Snatches
25 DB Goblet Squats
25 Pull Ups

Tuesday, November 21, 2017

A.

8 Squats
8 Plank Ups
8 Lunges
8 Tuck Ups
x3

B.
3 Rounds not for time of:10 One Arm KB Swings L
10 One Arm KB Swings R
10 One Arm KB Push Press L
10 One Arm KB Push Press R
10 One Arm Bent Over Row L
10 One Arm Bent Over Row R
10 One Arm KB OH Lunges L
10 One Arm KB OH Lunges R
15 KB Swings

Rest 1 min between rounds.
Increase the weight each round if you can.
Score is heaviest weight used on final round.

Compare to September 30, 2017.

C.
3 RFT:
50 Skips or 25 Double Unders
3x [8 Plate Ground to Overhead + 8 Plate OH Reverse Alternating Lunges + 8 V-Ups]

Monday, November 20, 2017

A.

10 Squats
10 TRX Rows
10 Hollow Rocks
30 sec ps Side Plank
x3

B.
3 min on, 1 min off of, 3 rounds:
8 ps Renegade Row
8 Box Jumps or Step Ups

C.
20-15-10-10-15-20 reps for time: 
KB Swings
DBU KB Thrusters
Sit Ups

Saturday, November 18, 2017

A. (10 min(
10 Samson Lunges
15 Tuck Ups
10 Squats
10 Sprawls
10 Sit Ups
x2

B. (10 min)
30:15x5
Jump Lunges
TRX Rows
V-Ups

C.
3 RFT:
25 Wall Balls
20 KB Swings
15 Cal Row
10 Burpees
5 Inchworm Push Ups

Thursday, November 16, 2017

A.

10 TRX Rows
10 Squats
10 Sit Ups
10 ps Reach Unders
x3

B.
AMRAP 10:
10 Jumping Pull Ups
10 DBU KB Press
15 KB Swings

C.
20:10x4/exercise
DB Snatch L
DB Snatch R
Tuck Ups
Burpees
2KB Swings

Tuesday, November 14, 2017

A.

2x10 with a light KB:
Squat
Press
Russian Swing
Row (ps)

B.
AMRAP 12
2 Goblet Squats
2 Inchworm Push Ups
2 Sprawls
2 Laps Farmer's Walk
+ 2 reps each round (except the Farmer's Walk)

C.
5-7-9-11-9-7-5
DB Snatch (ps)
Renegade Row (ps)
V-Ups

Monday, November 13, 2017

A. (10 min)

10 Samson Lunges
5 Inchworms
10 Hollow Rocks
10 ps Side Plank Dips
x3

B. (17 min)
45:15x3
Bar Hang or OH Hold
Tactical Lunges
TRX Row
Russian Twist
2KB Swing
Rest

C.
AMRAP 8
6 per arm OH DB/KB Forward Lunges
6 Burpees
12 Tuck Ups

Saturday, November 11, 2017

A.
Pivoting Squats / Walking Lunges
10 TRX Rows
15 Tuck Ups
10 Hand Release Push Ups
15 Russian Swings
x2

B.
Tabatas
DBU KB Thruster
Active Plank / KB Lunges

C.
AMRAP 14
1 Manmaker
5 Burpees
10 KB Swings
12 KB Squats
+1 rep on the manmaker each round.

D.
Plank 2:00 min

Tuesday, November 7, 2017

A. (10 min)

8 Squats
8 Hollow Rocks
8 Supermans
8 Plank Ups
8 ps Side Plank Dips
x2

B. (20 min)
3 Rounds of 1 min on, 30 sec off:
Wall Balls
Pull Ups
Box Jumps or Step Ups
Russian Twist

C. (15 min)
AMRAP 11
11 Goblet Squats
11 Hand Release Push Ups
11 Jump Squats
11 Ground To Overhead

Thursday, November 9, 2017

A.

2x10, light KB:
Goblet Squats
Push Press
Russian Swings
Russian Twist

B.
40:20 x4
Wall Balls
Pull Ups
Weighted Step Ups
Renegade Row

10-1 for Time:
KB Swings
V-Ups
EMOM = 3-5 Burpees
We did this workout on Thursday, June 15, 2017.

Monday, November 6, 2017

A. (10 min)

10 Alternating Superman
10 Squats
10 Sit Ups
5 Inchworm Push Ups
x2

B. (10 min)
AMRAP 10
E2MO2M = 12 Weighted Step Ups

8 ps Renegade Row
8 DB Push Press
8 V-Ups

C. (20 min)
3 Rounds for Time:
20 KB Swings
20 KB Squats
20 Tuck Ups
20 DBU Thrusters
20 TRX Rows

*18 min time cap.

Saturday, November 4, 2017

A.

10 Squtas
10 Hollow Rocks
10 Push Ups
10 V-Ups
10 KBS
x2

B.
AMRAP 10
5x
[ 1 DB Hang Power Clean
  1 DB Front Squat
  1 DB Push Press
  1 DB Thruster ]
50 Skips or 25 Double Unders

C.
21-15-9-15-21
KB Sumo Deadlift
Sit Ups
Sprawls

Thursday, November 2, 2017

A.
5 Inchworm Push Ups
10 Lunges
10 TRX Rows
5 Squats
5 Drop Squats
5 ps One Leg V-Ups
x3

B.
90:30x2
Jump Squats
KB Swings
KB Walking Lunges
Tuck Ups
Burpees

C.
AMRAP 8 Ladder
1 DBU Thurster
1 Hand Release Push Ups
1 Jump Pull Ups
+1 rep each round.

Tuesday, October 31, 2017 and Wednesday, November 1, 2017

A. (10 min)
8 Scorpions

8 Bootstraps
8 Squats
8 TRX Rows
8 Sit Ups
8 Plank Ups
x2

B. (16 min)
40:20x4
DB Renegade Row
Anchored Sit Ups
DB Thrusters
Double Unders / Skipping

C. (10-15 min)
EMOM Death By:
KB Swings
Box Jumps or KB Step Up

Start with 1 rep of each exercise, then add a rep to each exercise at the top of each minute. Keep going until you cannot fit in the required reps for that minute before hitting the next minute.

*Hold a 30 sec plank once out until everyone is done.

Monday, October 30, 2017

A.
10 Lunges
10 Hollow Rocks
10 Supermans
10 ps Side Plank Dips
x2

B.
Tabatas:
Jump Lunges / Hand Release Push Ups
Russian Swings / Active Plank
Goblet Squats / Jump Squats

*1 min rest between each tabata.

C.
21-18-15-12-9-6-3
Wall Balls
Pull Ups
V-Ups

Saturday, October 29, 2017

A.

10 Arm Swings
10 Cat Camels
x1

10 Push Ups
10 KB Swings
10 Lunges
10 Sit Ups
x2

B. (17 min)
45:15x3
TRX Reverse Flys
Wall Balls
Hollow Hold
KB DBU Lunge to Press
Rower / Skipping
Rest


C. (12 min)
5-7-9-11-13

DB Snatch (each side)

Renegade Row (each side)

Thursday, October 26, 2017

A.

2 Rounds:
8 Bootstraps
8 Squats
8 Hollow Rocks
8 Alt Superman
8 Jump Lunges

B. (15 min)
4 Rounds, rotate through: 
1st Round: 1 min on, 1 min off
2nd Round 45 sec on, 45 sec off
3rd Round 30 sec on, 30 sec off
4th Round: 15 sec on, 15 sec off

Pull Ups
Burpees
Sit Up

C. (16 min)
3 Rounds of 4 min on, 2 min off of:
15 KB Swings
12 Goblet Squats
8 (4 ps) Weighted Step Ups 20"

Rx: 24/16kg
Px: 20/12kg

*Score is total reps (35 reps per complete round).

Monday, October 23, 2017 and Tuesday, October 24, 2017

A. (10 min)  2 Rounds:
10 Squats
10 ps Side Plank Reach Unders
10 TRX Rows
5 Inchworm Push Ups
10 Plank Ups

B.
EM.5OM 8
8 2KB Swing
5 ps One Arm KB Press
8 ps KB Russian Twist

Every 1:30 complete each exercise and it's reps. The time left on the clock is your rest. 

C. (12 min)

AMRAP 12
12 Box Jumps or Step Ups
8 Thrusters
6 Burpees

Saturday, October 21, 2017

A.

8 Squats
8 Supermans
8 Lunges
8 Sit Ups
X2

B.
40:20x4
KB Jump Squats
TRX Rows
DBU KB Thrusters
V-Ups

C.
5 RFT:
6 Manmakers
16 Walking Lunges
12 Tuck Ups

Thursday, October 19, 2017

A.

10 Scorpions
5 Downward Dog to Upward Dog
5 Cat Camels
X1

2x8 light KB:
Russian Swings
Squats
Push Press
Lunges

B.
AMRAP 5
8 Wall Balls
8 Burpees

-rest 2 min-

AMRAP 5
8 Pull Up
8 Thrusters

-rest 2min-

AMRAP 5
8 KB Swings
8 One Leg V-Ups

C.
5 RFT:
10 DB Snatch L
10 One Arm DB OH Fwd Alt Lunges L
10 DB Snatch R
10 One Arm DB OH Fwd Alt Lunges R
10 Push Ups

Monday, October 16 and Tuesday, October 17 and Wednesday, October 18, 2017

A.

10 Russian Swings
5 Squats
5 Drops Squats
10 Hollow Rocks
10ps Russian Twist (feet down)
5 Inchworms
x2

B.
3 Rounds for Time:
30 KB Swings
30 Jump Squats
30 TRX Rows
30 Wall Balls
30 Sit Ups

*25 min time cap.

C.
30:10x3
Jump Lunges
Hollow Hold/Scissors
Side Plank/Star L
Side Plank/Star R

Saturday, October 14, 2017

A.
8 Squats
15 Tuck Ups
8 Lunges
15 Sit Ups
5 Inchworms
x2

B.
30:15x5
Lunge to Press
Russian Twist
Wall Balls
Pull Ups

Do all 5 sets for each exercise before moving onto the next one. Start at any station.

C.
10-15-20-15-10
2KB Swings
2KB Push Press
Jump Squats
V-Ups

Thursday, October 12, 2017

A. 2x8 light KB:
Squats
Push Press
Rows (ps)
Russian Twist

B. (17 min)

45:15 x3
Wall Balls
Alternating DB Snatch
Weighted Step Ups
Renegade Row
Ab Wheel / SB Rollout from Knees / SB Rollouts
Rest

C. (12 min)
3 3min AMRAPs with 1:30 rest inbetween each:
1 1KB Squat Clean
1 Burpee

+1 rep each round.

Start back at one each set. 

Monday, October 9, 2017

Saturday, October 7, 2017

A. (8 min)

8 reps, 2 rounds, light KB:
Squats
Swings
Lunges
Push Press
Rows

B. (15 min)
30:30x5
Wall Balls
Sprawls
Russian Swings

C. (12 min)
8 Rounds for Time:
8 Pull Ups
8 DB/KB Push Press
8 Box Jumps
1 min rest after every 2 rounds.

Thursday, October 5, 2017

A.
300m Run / 0.19 miles on treadmill
5 Inchworm Push Ups
10 Drop Squats
10 Lunges
10 ps Reach Unders
300m Run

B.
AMRAP 10
3 DBU Thrusters
3 KB Swings

C.
5 Rounds for Time:
10 Burpees
15 Push Ups
20 Sit Ups
25 Squats

*17 min time cap.

Wednesday, October 4, 2017

A.

10 Squats with Hip Opener
5 Inchworm Push Ups
10 ps KB Row
10 Hollow Rocks
x3

B.
AMRAP 3
Complete the required reps for the first exercise, and then do as many reps as possible for the following exercise.

1. One set of lines / DBU KB Thrusters
2. 35 KB Swings / V-Ups
3. 40 Jump Squats / Push Ups
4. 12 ps Sumo Deadlift High Pull / Burpees

C.
21-15-9
KB Walking Lunges
KB Push Press
Tuck Ups
Buy Out: 3 Long Loops Run

Monday, October 2 and Tuesday, October 3, 2017

A.

10 Lunges

10 Push Ups

15 Russian Swings

10 Sit Ups

10 ps Side Plank Dips

x2

B. (12 min)

45:15 x3

Hollow Hold

KB Forward Lunges

Lateral Plank Walk

KB Push Press 

C. (15 min)
5 Rounds for Time:
1 Long Loop or 20 Box Jumps
20 KB Swings
12 Burpees

*17 min time cap.

September 30, 2017

A. (10 min)

15 KB Deadlifts
10 HR Push Ups
10 Alt Supermans
10 Hollow Rocks
x2

B. (15 min)
3 Rounds not for time of:
10 One Arm KB Swings L
10 One Arm KB Swings R
10 One Arm KB Push Press L
10 One Arm KB Push Press R
10 One Arm Bent Over Row L
10 One Arm Bent Over Row R
10 One Arm KB OH Lunges L
10 One Arm KB OH Lunges R
15 KB Swings

Rest 1 min between rounds.
Increase the weight each round if you can.

C.
AMRAP 8
8 KB Squats
8 Burpees
8 Tuck Ups

Thursday, September 28, 2017

A.
2 Laps Facing the Far Net
15 Squats
10 Supermans
10 ps Reach Unders
10 Hollow Rocks

B.
1 min per station, 30 sec rest between each:
Goblet Squats
Inchworm Push Ups
Run Lines
V-Ups

C.
50-40-30-20-10
KB Swings
25-20-15-10-5
Jump Squats

Monday, September 25, 2017 and Tuesday, September 26, 2017

A.

8 Lunges
8 Superman
8 Squats
8 V-Sit Ups
x2

B. (14 min)
AMRAP 4 x3
5 Box Jumps
7 ps Grasshoppers
9 DB/KB Thrusters

Rest one minute between each AMRAP.
Start each round where you left off.

C. (5 min)
30:15 x2
Hollow Rocks
Side Plank Dips L
Side Plank Dips R
Hollow Hold

D.
5 RFT:
5 DB Push Press
5 ps Reverse Alternating FR DB Lunges
10 ps Renegade Row

Thursday, September 21, 2017

A.

3 Rounds of:
10 Sit Ups
10 Squats
5 Sprawls
10 Jump Lunges

B.
AMRAP 12:
Run 250m
20 Steps KB Walking Lunges
10 Hand Release Push Ups

C.
EMOM 15:
7 KB Swings
5 KB Squats
3 Burpees

Monday, September 18, 2017 and Tuesday, September 19, 2017

A. (10 min)

2x10, light KB:
Goblet Squats
Push Press
Russian Swings
Russian Twist

B. (16 min)
40:20 x4
Wall Balls
Pull Ups
Weighted Step Ups
Renegade Row

C. (10 min)
10-1 for Time:
KB Swings
Tuck Ups
EMOM = 5 DBU KB Thrusters

Saturday, September 16, 2017

A.

3 Laps
10 Hand Release Push Ups
10 Supermans
5 Downward Dog to Upward Dog
10 Squats
10 Sit Ups
10 Lunges

B.
30:15x3
Jump Lunges
Hollow Hold
KB DBU Push Press
V-Ups
Lunge to Press
Rest

C.
3 RFT:
3x (8 KB Squats + 8 KB Swings + 8 ps KB Russian Twist)
2 Sets of Lines

Thursday, September 14, 2017

A.

10 reps each, 2 rounds, light KB:
Squats
Push Press/Press
Russian Swings
Lunges
Russian Twist

B.
6 Rounds for Time:
10 ps Renegade Row
15 Wall Balls
10 Push Ups
Rest one minute after every two rounds.

C.
AMRAP 15
10 DB Push Press
10 KB Swings
10 Box Jumps

Monday, September 11 and Tuesday September 12, 2017

A.
Stairs x2
10 Samson Lunges
10 Squats
10 Hollow Rocks
10 ps Reach Unders
10 Plank Ups

B.
1 min per station, 3 rounds:
KB Swings
Stairs
One Arm KB Row (switch halfway)
Inchworm Push Ups
Rest

C.
AMRAP 10
EMOM = 10 Jump Squats
7 ps KB Reverse Alternating Lunges
7 ps Sumo Deadlift High Pull
10 V-Sit Ups

D.
Core

Saturday, September 9, 2017

A

2 Laps
10 Squats
10 Alternating Supermans
10 Samson Lunges.
10 V Ups
10 ps Side Plank Dips
x1

B.
AMRAP 10
2 DB Snatches
2 Jump Squats
+ 2 reps each round

C.
21-15-9-15-21 for Time:
DB 1 Arm Overhead Walking Lunges
Mountain Climbers (ps)
Sit Ups

*14 min time cap.

D.
30:15x3
DB Russian Twist
Side Plank Left
Side Plank Right